Experts suggest certain foods might improve sleep quality, including tart cherries. This matters because many people struggle to get enough rest.
Dr. Morgan Soffler, from New York Medical College, and Dr. Sarathi Bhattacharyya, from Long Beach Medical Center, highlight tart cherries as a key food. These cherries are a natural source of melatonin, a hormone that signals bedtime, and have anti-inflammatory properties. Studies indicate they can enhance sleep duration and efficiency, benefiting those with insomnia.
A 2025 study review in “Food Science & Nutrition” examined research on tart cherries, finding they significantly improved how long participants slept and how quickly they fell asleep. The cherries also raised melatonin levels and reduced inflammation.
Tart cherries can be consumed in various forms, with tart cherry juice being a popular choice. It can be drunk alone or mixed with coconut water to reduce tartness. Alternatives include frozen or dried cherries, or supplements with tart cherry extract.
Dr. Bhattacharyya advises avoiding eating or drinking three to four hours before bed to improve sleep quality. He suggests using this time to unwind, helping the body and mind prepare for sleep.
Next, if you’re considering dietary supplements, be careful and consult with a healthcare provider, especially if pregnant, nursing, or when giving them to children.
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